The 34 Words That Slim You Down

In a world where there’s an app for everything, and a device to track every single solitary calorie you burn (or don’t burn), it makes sense that you’d reach for something techy to help you lose weight. But according to new research, the most effective weight loss tool around is about as old school as it gets: pencil and paper.

When data was analyzed from the long-term Look AHEAD obesity study (an 11-year study funded by the NIH), researchers found that among the 550 study participants who kept food records, those who recorded at least 34 words per day lost the most weight. On average, they shed 12% of their starting weight during the year they were tracked, says study author Adam Tsai, MD, an assistant professor of medicine at the University of Colorado.

The key? Being wordy. As the level of detail in the record keeping dropped below 33 words, the average percentage of weight loss dropped along with it, to as low as 9%.

What’s involved in logging 34 words or more a day? Let’s say you have cereal, milk, and a banana for breakfast. Dr. Tsai advises writing the brand name of the cereal, the amount of cereal you’re having, the kind of milk and the amount, as well as the size of the banana. Also include the calorie counts of each item.

It may sound like a lot of work, but Dr. Tsai says that as you get more into the habit of recording your food, the faster it’ll go. And it’s a commitment worth making. According to Dr. Tsai: If you’re prepared to devote some time, energy, and effort to losing weight, you stand a good chance of being successful. (Check out these four tips to make the most of your food journal.)